Meditation & Health #23 Contents

Take Charge of Diabetes Prevention

Translation by Juliana Sun


The elevated blood sugar that occurs with diabetes can lead to severe damage of many of the body’s systems, especially the nerves and blood vessels. Type 1 diabetes occurs when the immune system attacks and destroys the insulin-producing beta cells of the pancreas. Type 2 diabetes is the most common form of diabetes, and it is affecting increasing numbers of people worldwide. It is mostly associated with a sedentary lifestyle, poor diet, and excessive body weight.

By understanding the risk factors and making a few simple but powerful lifestyle and dietary choices, type 2 diabetes can likely be avoided.


1 Regular Health Checkups

Most diabetics fail to recognize symptoms until severe complications set in. Getting regular checkups is especially important for those aged 45 and over. Early detection greatly improves the prognosis. Those who face risk factors such as family history, hypertension, or an unhealthy weight should begin screening at a younger age.

2 Establish a Bedtime Routine

Chronic sleep deprivation has been shown to increase blood-sugar levels and lead to diabetes. Go to bed early enough to ensure adequate rest. In general, an adult needs about seven to eight hours of non-disrupted sleep each night.

3 Eat a Healthy Diet

To prevent obesity, which can lead to diabetes, manage your intake of carbohydrates and fats. Eat a wide variety of high-fiber and whole-grain foods such as oats, buckwheat, quinoa, brown rice, and red rice, along with plenty of vegetables and a moderate amount of fruit. Whole grains are helpful for blood-sugar levels because they are high in soluble fiber and slower to digest, which results in a smaller fluctuation in blood sugar.

4 Be the Master of Your Emotions


Optimistic feelings can have a significant impact on managing diabetes. Having a sunny attitude of happiness, hope and gratitude may lower blood sugar. In contrast, negative emotions such as anger, fear and anxiety can lead to a spike in blood-sugar levels.


One simple therapy is to smile and laugh often. Smiling boosts immune responses as it causes serotonin, a neurotransmitter which contributes to a person’s happiness and wellbeing, to be released into the body. Likewise, endorphins released during a smile or laugh trigger a positive feeling and reduce stress levels. Thus, smiling and laughing are good medicine.


One great natural remedy for diabetes is meditation, which brings your mind into a state of peace, quiet and tranquility. As you get more relaxed, the decisions you make are more thoughtful. Mindfulness may lead to physical activity and lower the likelihood of reaching for a can of soda or a bag of chips.

5 Exercise Regularly

Since our muscles can use glucose without insulin when we are exercising, a diabetic patient’s blood-sugar level will drop when they get their body moving.

Full prostration is a gentle exercise that facilitates weight loss and prevents obesity. It strengthens the muscles while simultaneously improving the functions of multiple body systems. Another easy-to-practice exercise that is excellent for overall health is Energy Bagua, a form of walking meditation. It increases energy, strength and flexibility, leading to vitality and good circulation.

If you have a pre-diabetic condition, take the necessary steps to prevent the far-reaching consequences of full-blown diabetes. Normal blood glucose can be maintained through medication, insulin, sensible eating habits and regular physical activity, and achieving a healthy weight. Take charge of your health by striking a balance between work, play, self-development, nutrition, and rest. Being mindful of daily choices is essential to living an empowered life of mental and physical wellbeing.

Meditation & Health #23 Contents